SahiKasratसही कसरत
हिंदी

Bodyweight Squat

  • 🙌 No equipment
  • At home / At the gym
  • Beginner

The most important no-equipment leg exercise. Move on to this once chair squats feel easy.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall with feet shoulder-width apart, toes turned out slightly.
  2. Hold your arms straight out in front — this helps your balance.
  3. Push your hips back and down as if sitting on a chair. Let your knees bend in the direction of your toes.
  4. Go as low as is comfortable — aim for thighs level with the floor. Chest up, back straight.
  5. Press through your heels to stand back up.

Breathing: Breathe in as you go down, breathe out as you stand up.

How much to start with: 2–3 sets × 10–15 reps

❌ Common mistakes

  • Letting your knees cave inwards.
  • Letting your heels lift off the floor.
  • Rounding your back or leaning too far forward.

⚠️ Safety

  • If your knee hurts sharply, stop, go less deep, or go back to chair squats.

Muscles worked

Main: Quads

Also works: Glutes, Hamstrings

Easier versionChair Squat (Sit to Stand)Next step (a bit harder)Goblet Squat (Dumbbell)

More ways to train Quads

Wall Sit Leaning your back on a wall and holding as if sitting on an invisible chair. No movement, just holding — you will feel your thighs burn.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Step-up (Stair or Step) Stepping up onto the first stair or a sturdy low step with one leg. It strengthens each leg on its own.
  • 🧴 Household items
  • At home / At the gym
  • Beginner
 Leg Press Machine Pushing a platform away with your legs while seated or reclined. Your back is supported, so it's a good first leg machine in the gym.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Back Squat A squat with a bar across the back of your shoulders — the most famous gym leg exercise. Try it only after goblet squats feel solid, and always inside a rack with safety bars.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience